17 Brown Foods that are Healthy

Are you fond of eating but prefer bright-colored types of food? Do you find red, yellow, and green foods more luring and can’t think of many brown-colored foods?

Admittedly, many of us don’t find brown foods attractive due to their dull color. However, this doesn’t mean they aren’t delicious.

Many brown foods are not only delectable and filling but also nutritious.

Explore the post below and check out our compiled list of brown foods.

1. Peanut Butter

If you’re into brown bread, sandwiches, or eating crackers, the easiest option is spreading them with satiating and nutrient-packed peanut butter.

Peanut Butter

Since peanut butter has an oily taste and is a little sweet, it’s an excellent ingredient when cooking savory and slightly sweet dishes.

Natural peanut butter provides the body with zinc, magnesium, vitamin B6, and phosphorus.

2. Almonds

Are you looking for a nut that’s good for the heart? Almonds can offer plenty of health benefits since they contain many essential minerals like phosphorus, magnesium, and calcium.

Likewise, they have a significant amount of fiber, vitamin E, and monounsaturated fats. Almonds are ideal snacks because they help you feel less hungry.

3. Dates

As one of the famous brown foods, dates are considered a staple food in the Middle East and Indus Valley.

You can chop and process dates into various forms, such as powder, date syrup, spread, vinegar, “Ajwa,” alcohol, or honey.

4. Brown Rice

You might be aware that brown rice is ideal if you want to lose weight. Countries like China, Japan, Korea, and Thailand mostly use brown rice, a healthier option than white rice.

You can use brown rice in several ways; you can stir-fry it with vegetables for snacks, side dishes, or meat.

Store the brown rice in the freezer, storage, or fridge to extend its shelf life.

5. Walnuts

Walnuts feature nutty and sweet flavors, which are frequently used when cooking or baking. You can also use them in many recipes, including bread, ice cream, muffins, cookies, and cakes.

Some manufacturers also use walnuts when making oil, which they utilize in formulating cosmetics and when cooking.

6. Raisins

Raisins attain their sweeter taste and deep brown color during the drying process. They’re excellent ingredients when baking; you can also use them when cooking or making salads.

Eating raisins is good for the body since they contain iron, fiber, and vitamins B2 and B6.

7. Brown Mushrooms

This mushroom has low-calorie content and is cholesterol- and fat-free. It’s a great addition to your diet because it’s also rich in antioxidants, helps boost the immune system, and shields our bodies from free radicals.

A few of the most famous varieties of brown mushrooms include shiitake, porcini, and morels.

8. Potato

One of the most famous brown-colored foods, potatoes feature whitish yellow inside but have brown skin.

You can make different dishes and snacks with them, making them staple food.

Potatoes are good for premature aging concerns and weight management.

9. Brown Sugar

Brown sugar is a combination of molasses and pure cane sugar. It has four primary types: Demerara, Turbinado, and the dark and golden light Muscovado.

Brown Sugar

As a common condiment when cooking and sweetening dishes, brown sugar is a healthier option. You can select from its partially refined and unrefined versions.

Since it’s healthier than white sugar, it’s a better option when making desserts, chocolate chips, and baking pastries.

10. Ginger

Aside from the ample health benefits that ginger offers consumers, it’s also a perfect ingredient that makes various dishes more flavorful and aromatic.

Its peppery, spicy, and slightly sweet taste makes various recipes healthier and more flavorful.

Ginger is known to help calm nausea and relieve stomach problems.

11. Chocolate

Undoubtedly, chocolates are the best friends of people with a sweet tooth. Brown chocolate comes in two varieties: dark chocolate and milk chocolate.

While chocolates can soothe and delight your sweet-craving palate, you must avoid eating a high amount of them, as it has high fat and sugar content.

Interestingly, chocolates are adept at releasing happy hormones, making you happier when feeling down.

12. Lentils

Are you vegan? If you are, lentils can serve as your best buddies. These legumes contain a significant amount of protein, iron, magnesium, soluble fiber, and zinc.

If you want to promote heart health and prevent diabetes, adding brown lentils to your diet can immensely help.

13. Waffle

This popular food is made of batter or dough. It looks and tastes similar to pancakes, but it features more distinctive colors and tastes due to the diverse ingredients added to it.

Many chefs also serve waffles with chocolate syrup or whipped cream on top of them. Some waffles nowadays taste like brownies, making more kids addicted.

14. Soft Caramel

You can eat soft caramel as it is or use it as a filling for sweets and chocolates. It’s a type of sweet produced by heating sugar until it transforms into brown.

Unleash your artistic side and form the soft caramel into different shapes, such as disks, squares, and circles.

Add vanilla extract, butter, or cream to the soft caramel to enjoy a richer flavor.

15. Hazelnuts

Since hazelnuts are cholesterol-free, they work wonders in promoting cardiovascular health. Moreover, they’re packed with potassium, calcium, phosphorus, and magnesium.


Thanks to their outstanding amount of fiber, hazelnuts boost better digestion. On the other hand, their vitamin E content also helps maintain healthy eyes and skin.

You can eat them as snacks or pair them with other foods, such as coffee and chocolate.

16. Whole Wheat Pasta

While many prefer regular pasta, you can get more nutrients from whole wheat pasta. The latter is more satiating than processed white pasta; hence, it helps you lose weight.

Whole wheat pasta is a healthier option mainly because it contains several micronutrients, including magnesium, selenium, copper, and phosphorus.

17. Brownies

You shouldn’t miss treating yourself with brownies if you didn’t live without desserts. Brownies are chocolate-baked pastries in a square or rectangular form.

Some varieties come with nuts, cream cheese, chocolate chips, vanilla, frosting, and other sweet ingredients.

Other bakeries and diners serve brownies with whipped cream, ice cream, or sugar on top to make them appear tastier.

READ MORE: Health Benefits OF Brown Rice

Final Thoughts

While brown foods aren’t so attractive because they aren’t colorful, they’re certified delicious and jam-packed with nutrients.

Many brown foods are used to make different dishes and pastries more mouthwatering and nutritious, making them excellent additions to promote better overall health.

Did we mention your favorite brown food in the list we shared above? Please leave us a comment to share what you think about this article.

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Hi, I love to cook! I have been passionate about cooking for as long as I can remember. My favorite foods are Italian, Mexican, and Indian. I'm not afraid to share my love of cooking with my family, friends & the whole world.

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